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Will Pregnancy Cause Insomnia

Introduction

S

ince the start of the coronavirus pandemic, it’s understandable that many people have had trouble to sleep. COVID-19 by far, is an important source of tension and anxiety for large sectors of the populace.

If you’re having trouble to sleep, do not wait any longer and try one -or more- of those 17 techniques to promote a night of peaceful and restful sleep over and over again.

And yes, how you sleep will certainly influence your job. Sleeping well not just will let you perform your tasks well, but quickly too. You will do better and at lesssssss time

1. Transform Your Room Into A Haven Of Peace

Will Pregnancy Cause Insomnia
Your bedroom should be the quietest space in the house

Your bedroom should be the quietest space in the home . If you reside in a city or other noisy environment, and loud sounds wake you up several times each night, try wearing earplugs.

Apps and devices that play white noise may also help you sleep better. When a sound wakes you up in the night, it isn’t the noise itself that wakes you up, but the abrupt change in sound that jar you. White noise creates a masking effect, blocking those sudden changes that exude light sleepers.

“This is the reason why nearly all bedpartners prefer the constant white noise of a CPAP machine rather than their spouse’s crescendo-decrescendo snoring sounds,” Clete A. Kushida, director of the Stanford Center for Human Sleep Research, writes in an email to Popular Science.

But having your bedroom the quietest place in your home does not do if your frame is noisy. Just imagine how annoying it would be if every time your partner changes the position your framework started creaking. It would be impossible to get a full-resting night. Heck, you’d have the same problem even if you sleep alone!

2. Make Sure The Temperature In Your Room Is Ideal

The ideal temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉)
The ideal temperature in your bedroom should stay between 16℃ and 18℃ (60-65℉)

In order to fall asleep quickly and get a good rest during all the night long, your room should not be too hot or too cold. In general, the perfect temperature in your bedroom should remain between 16℃ and 18℃ (60-65℉). An air conditioner or a heater can enable you to maintain the ideal temperature of your room.

Your children and older people may require a slightly warmer environment. It’s a good idea buying a range of suitable bedding depending on the season: an extra layer of sheets or blankets will make you comfortable when it is cold, as well a hot water bottle or a fantastic pair of bed socks for cold feet.

3. Purchase A Good Mattress

Do not you remember when you bought the mattress you’re using now? Then maybe it’s time to buy a new one.

Despite the best care, your mattress will eventually wear out, usually after 8-10 years. After this period, it may show wear, like coils poking through or saggy borders; or it may not, kind of like a pair of shoes that you wear only on the treadmill.

Whatever the case, you run the risk of hindering your remainder . You may begin to have trouble falling asleep, and the time you spend asleep could be less relaxed than it was.

If you feel they become less comfortable, or if you realize that you are waking up with an achy back, it may be time to go shopping.

4. Change The Pillow

Some people spend hundreds of dollars on their mattresses, but when it comes to purchasing a pillow, they go for the cheapest one. For some reason, they do not give them the importance they deserve.

A fantastic pillow has a critical purpose: to support your head and neck, this will let you wake up without neck stiffness or pain. But the nicest pillow will not do it forever.

Ideally, you should replace a new pillow every one or two years. The reason is simple: each time you use your pillow, it absorbs body oil, dead skin cells, and hair. In the end it will cause odor and in the worst-case scenery, will create the perfect environment for dust mites that cause common allergens.

Act today and get a new pillow so you can sleep better at nights immediately.

5. Make Sure That the Sun Doesn’t Wake You Up

Will Pregnancy Cause Insomnia

The sun rises very early in the summer. That’s great for people that need to get up early, but not great for people who might get a reduced night’s rest and need to rest a little more at the morning.

6. Follow A Routine

Will Pregnancy Cause Insomnia

Parents understand very well how important it is to include napping as part of their routine for children. In your case, it’s not necessary to embrace a rigorous procedure; it’s enough to set a simple ritual at bedtime. By way of instance, have a shower at around the same time every day, wear your pajamas, brush your teeth, load the dishwasher, shut the doors and curtains, and go to bed.

A regular at bedtime can allow you to fall asleep faster and can be the perfect solution for those with insomnia.

7. Don’t Go To Bed Too Early

While it might sound counterintuitive, some people with sleeping problems, such as sleeplessness, regularly go to bed too early, hoping to sleep longer. However, it’s likely that going to bed when you are not tired will have the opposite effect and wind up making it difficult for you to rest. Go to bed at exactly the exact same time, respecting the routine.

8. Hide The Alarm Clock

An alarm is a practical tool that could prevent you from being late for work. But if you suffer from insomnia, it’s ideal to hide the alarm clock in a drawer or similar space. Many insomniacs tend to look at their alarm clocks when they have a hard time falling asleep, which causes stress and increases insomnia, rather than helping them sleep.

This advice can also apply to other devices, such as a wristwatch or smartphone, which are utilised to wake you up. Keep them out of sight.

9. Have Some Chamomile Or Lavender

Chamomile is one of the best remedies that could help you fall asleep fast . This plant is known for its sedative, relaxing and stress relieving properties. It comprises apigenin, an antioxidant that binds to specific receptors in your brain that may promote sleepiness and decrease sleeplessness, or the chronic inability to sleep.

Try infusionscapsules and essential oils made with chamomile that will help you take advantage of its many benefits.

If you want to use chamomile to fight insomnia, consult with a physician to find the right dose for you.

Lavender essential oil is another effective weapon against sleeping problems, particularly insomnia. By lowering your blood pressure, heart rate, and body temperature, it can help you fall asleep quicker.

Check with a healthcare professional to determine if lavender essential oil will be right for you.

10. Be Careful With Caffeine

Are you in the habit of consuming coffee or a carbonated drink with dinner? If you suffer from insomnia, your sleeping problem could simply be caused by caffeine consumption.

According to a study done by Ph.D.. Christopher Drake, you should avoid caffeine for at least six hours prior to going to sleep. Keep in mind that other foods, like chocolate, also contain caffeine.

But avoiding consuming these products isn’t the only thing you can do. Additionally, there are delicious foods that, if you eat regularly, will definitely help you sleep better.

11. Reduce the Pressure Level

Anxiety is directly related to sleep. When you’re stressed, you sleep badly; and lack of sleep increases the levels of stress even more.

Fortunately, there are lots of methods to combat this vicious cycle. One effective way is making sure to include foods rich in omega-3 on your diet, like poultry fish or linseed. You may also try listening to music.

There are three common reactions to stress, none of them are good for your health nor for your sleep either:

  • Overthinking a problem
  • Overreacting to a problem
  • Grow emotionally unstable over a problem

When someone finds what works for them in diffusing pressure, the preferred coping mechanism becomes a natural reaction where they can easily fall into it with regular exercise.

Will Pregnancy Cause Insomnia

12. Don’t Exercise Too Late

If you suffer from insomnia, you should avoid exercising late at night. And why is this? Simply put, physical exercise not only increases your body temperature, but also has stimulating properties. After sweating a lot, you surely won’t be able to fall asleep right away.

Instead, it is far better to exercise in the morning, prior to going to work.

If you would rather get in certain pre-bedtime movement, try yoga or easy stretching. Both can help you unwind and relax for a restful night.

13. Find The Ideal Position

If aches and pains are preventing you from falling asleep, try changing your position. Short of ideas? Here you’ll find 12 great sleep positions no one talks about, represented by adorable pets. Heck! We can learn from them !

If you suffer from, by way of example, neck pain, sciatica or kyphosis, maybe you should try sleeping on your back.

If digestive problems are the root cause of sleeplessness, try sleeping on your side.

Consult a healthcare professional to make sure these sleeping positions are right for you. If the pain continues, your physician may recommend having analgesics, particularly if you suffer from chronic fatigue syndrome (CFS).

14. Wash Your Sheets Regularly

According to a study completed by the National Sleep Foundation, three out of four people report sleeping better on freshly laundered sheets.

The foundation recommends washing bedding and pillowcases weekly . Don’t forget to pick a laundry detergent with a nice scent. Try this simple trick if you have trouble with sleeping constantly.

Why is it important to wash sheets frequently? Because if not, you are exposed to unpleasant things like:

  • Animal dander
  • Pollen
  • Bacteria
  • Fungi
  • Sweat
  • Bodily secretions
  • Dead skin cells

15. Be Careful What You Eat Before Going To Bed

To eat or not to eat before going to bed continues to be a controversial topic. Regardless, certain foods, such as chocolate, fatty or acidic foods, and alcohol, should never be consumed before going to sleep. These are likely to stimulate or cause acid reflux after you go to bed.

But not everything is bad. There are particular foods that, besides being delicious, can actually help you sleep well.

16. Weaken The Lights Of Your Bedroom Before Retiring To Sleep

The widespread use of electronic devices has led to more and more people looking at their telephones and other devices just before going to bed.

Unfortunately, using TVs, tablets, smartphones, laptops and other devices emit artificial short-wavelength blue light, which can disrupt your body’s inner clock (a.k.a., your circadian rhythm).

To make it easier to fall asleep, turn off all screens at least an hour before going to bed. Some devices continue to emit blue light after you’ve turned them off; hence, cover them or eliminate them from your room.

17. Consult A Doctor

If your sleep problems persist, or if you are concerned about your wellbeing, visit your general practitioner. Depending upon your diagnosis, your doctor may prescribe hypnotic drugs. In certain circumstances, he might also suggest consulting a psychologist.

Will Pregnancy Cause Insomnia

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